50 Gram Protein Diet

Jody Braverman
|
Reviewed By:
Divesh Goel, MD
|
on February 7, 2019

About the Reviewer:

Divesh Goel, MD

Divesh Goel is a young physician that has served in multiple hospitals and communities throughout the United States of America. Having completed his Medical Doctorate, he worked on various research endeavors focused on a wide range of topics such as mental health, substance abuse, patient health literacy, physician cultural competency, and patient-physician ethnic disparities. Dr. Goel is passionate about individual and public health advocacy. Currently, he is writing and editing health and nutrition articles to foster the intent of raising public health awareness with easily accessible, straightforward, evidence-based topics.

About the Author:

Jody Braverman

Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong.com, SFGate, Healthfully, and Chron.com. Visit the writer at www.JodyBraverman.com.

Fish, beans and tofu are good sources of protein.
(Image: yulka3ice/iStock/GettyImages)

More than half of the U.S. population is eating too much protein, according to the latest Dietary Guidelines for Americans. The report also highlights a lack of variety of protein sources in the diet and a tendency toward nutrient-poor choices.

The amount of protein you need each day depends on your age, weight, gender and activity level. If your requirement is 50 grams of protein per day — or per meal — ensure that it comes from a variety of nutrient-rich sources.

Individual Protein Needs

The recommended dietary allowance, or RDA, for protein is 0.8 gram per kilogram of body weight. This is the amount suggested for all adults to meet basic nutritional needs. The calculation for determining your daily protein is to multiply your weight by 0.36. So, for example, if you weigh 135 pounds, you'd need about 50 grams of protein each day.

But your weight isn't the only factor that determines your protein needs. Typically men need more calories than women, so their individual macronutrient needs are increased, and older people need more protein to counter age-related muscle loss.

Very active people and athletes also need more protein than the RDA. According to the International Society of Sports Nutrition, people who exercise may need as much as 2 grams of protein per kilogram of body weight per day. Using this estimate, a person who weighs 165 pounds may need to get 50 grams of protein at each meal.

High-Protein Foods

All foods contain some protein, but some are better sources than others. For example, animal foods are typically a denser source of protein than plant foods. Here are some examples of protein-rich foods in each food group:

50 Grams Per Day

It's easy to get enough protein if you only need 50 grams each day. And it's easy to go over your protein needs, which is OK if you account for the calories and make the necessary adjustments to keep your total daily calories in check. Keeping your calorie intake in balance with calorie expenditure is key for maintaining your weight. Some sample meals to help you get just enough — but not too much — protein each day include:

Breakfast:

One serving of oatmeal topped with 1/2 cup of raspberries and one medium sliced banana

If you like to snack during the day, remember to add that to your total for the day.

50 Grams Per Meal

Getting 50 grams of protein per meal is a little more challenging, but you likely have to eat a lot anyway to meet your calorie needs. As long as you choose protein- and nutrient-rich sources at each meal, you shouldn't have any problem. Some sample meals that add up to 50 grams of protein each include: